Jackie’s Protein Balls – a winning recipe


Eight Fermoy swimmers travelled to University Limerick to compete in the Munster Grade 1 Gala on Saturday last, December 17.

This gala was long course which means it is swam on a 50m length, challenging for the Fermoy swimmers as they are used to swimming in a 25m pool, but as usual they were up for it and met the challenge head on.

The first up to swim for Fermoy was Annelies Kouwenberg swimming the gruelling 400m I.M. – this is 100m Fly, 100m Back, 100m Breaststroke and 100m Front and no you do not get a break in-between!

Well, Annelies got us off to a flying start by not only achieving her National Division 2 qualifying time but also winning silver. She went on to take 4.7 seconds off her 100m Back, 6.59 off her 200m Free and 3.35 secs off her 200m I.M.

Next up was Zoe Daniels-Howard who won silver in the both the 100m Breaststroke & 200m Breaststroke. Sally Linehan knocked 4 seconds off her 100m Breaststroke and 4.7 off her 100m Backstroke. Jill O’Flynn swam 3 seconds faster in her 100m Breaststroke and won silver and her division 2 time.

Seamus Morrison took off 4.8 seconds in his 100m Fly and 3.03 off his 100m Free. Mary O’Donnell swam a great 100m Backstroke to take off 3.5 seconds and achieved her Division 2 time.

Mortimer Murphy had a great day smashing his personal best times into the outer atmosphere. One P.B. had been reduced by 20.99 seconds all I can say is keep eating the protein balls Mortimer!

That brings us to Anna Howard who swam her Division 2 qualifying time in the 100m back and then went on to win a gold medal in the 100m Fly with a P.B. of 4.95 seconds.

Well done to all the swimmers who were a joy to be with and a big thank you to all the parents who helped on the day and to Coach Jackie who by her delicate tender voice encouraged the swimmers to swim their best.


Club Coach, Jackie Power handing out samples of hew Protein Balls at a recent Torps training session. The recipe for these will be on the club’s website and facebook pages. (Declan Howard)

Club Coach, Jackie Power handing out samples of hew Protein Balls at a recent Torps training session. The recipe for these will be on the club’s website and facebook pages. (Declan Howard)

After training it is very important for swimmers to eat Protein and Carbohydrate within 20 minutes of finishing. This is to allow the body to replace the energy used and to replace the muscle that has been lost. Protein Balls are an excellent way of doing this as they are high yielding in both these nutrients, they are easy to carry with you, easy to eat and they will keep for a long time in the fridge but they can also be frozen.

The following recipe was used to make the Protein Balls the swimmers tried last week. You can alter the recipe to suit your taste i.e. if you do not like cinnamon you can use coconut instead. If you do not like the figs you can use dates.

To cut down the cost you can grind ground almonds more to make your own almond flour. I added some honey.

There are also several websites where you can buy the whey protein at a good price.

Place the following ingredients into a food processor and grind well:

½ cup of Brazil nuts
½ cup of Cashew nuts
½ cup of pumpkin seeds
½ cup of sunflower seeds

Then add the following ingredients to the food processor:

1 cup dried figs
1 cup of almond flour
2 cups of whey protein
2 Tablespoons of cinnamon
1 large very ripe banana

Blend together and add honey if necessary to bring together. Roll into balls using almond flour. Makes about 40 balls. Enjoy!


Glofish last session Friday, 16th December, back Friday, 13th January; Swordfish last session Friday, 16th December, back Friday, 13th January; Marlins last session Saturday, 17th December, back Saturday, 7th January; Sailfish last session Sunday, 18th December, back Sunday, 8th January; Dolphins last session Tuesday, 20th December, back Tuesday, 3rd January; Sharks last session Wednesday, 21st December, back Tuesday, 3rd January 5pm – 6.45pm; Dolphin and Sharks Tuesday, 3rd January 5pm – 6.45pm and Wednesday, 4th January 5pm – 5.45pm; Torpedoes last session Thursday, 22nd December, back Tuesday, 3rd January.

Training for Torpedoes and Shark Grade B swimmers Thursday, 29th December and Friday 30th December 6.15am – 7.45am.

The Club would like to wish all its members a very happy Christmas and an enjoyable New Year with every success for the forthcoming swimming season.


The following items have been added to our website (see our facebook page for direct links): New Division Qualifying times. Also, coming soon International Qualification Standards for 2017. Now available on our downloads page is Clarification on the Graded System.


If you have pictures of your swimmer who has won a medal at a future gala, please feel free to message us on our Facebook page with details of event and position. We would be more than happy to use in our notes.

Start typing and press Enter to search